CrossFit Montgomery – CF
Warm-up
1:00 Leg Swings (Side to Side)
1:00 Leg Swings (Front to Back)
-Then-
Every 2:00 for 8:00
10 Calorie Row/100m Run*
10 Banded Good Mornings
*Alternate every round
Conditioning
Metcon (Time)
6 Rounds
Row 250/225m
Run 200m
Rest 3:00
Run Substitue: AAB .25 miles
Strength/Skill
Midline Work:
50 Weighted Sit Ups (20/15lbs)
50 Russian Twists (20/15llbs)
50 Weighted Sit Ups (20/15lbs)